How to Achieve a Healthier Nervous System
These 7 Habits Will Help You Beat Anxiety, Brain Fog & the Mid-Day Slump
Ever notice how taking a deep breath or going for a walk can have an immediate impact on the way you feel? That’s because your nervous system plays a key role in how you experience life — and your habits can either help maintain its balance or disrupt it.
Your nervous system is made up of your brain, spinal cord and nerves. You can think of it as the command center of your body. It’s responsible for sending messages between your brain and the rest of the body, regulating crucial processes ranging from sleep and mood to digestion. When it’s functioning at its best, your body responds appropriately to stress, rest and daily activities.
RELATED: Best Health and Wellness Podcasts for Men
But in today’s fast-paced world, it’s easy to send your nervous system off balance, leading to anxiety, fatigue and brain fog — and even long-term health issues. The good news? Small changes in your routine can make a big difference. Here are seven expert-backed habits for a healthier nervous system.
7 Habits to Promote a Healthier Nervous System
1. Quality Sleep
Maintaining good sleep hygiene is one of the best things you can do for your nervous system. It can even help prevent dementia down the road. “Studies have confirmed the association between worsening cognitive functions in patients who have sleep disorders. Some neurodegenerative disorders (dementias) list sleep disorders as core criteria,” says Dr. Roula al-Dahhak, neurologist at The Memory Training Center.
2. Regular Movement
Exercise isn’t just good for your heart, muscles and bones — it’s essential for nervous system health. Research shows that regular physical activity makes the brain less reactive to stressful situations. “By dispelling anxiety-inducing hormones and increasing calming hormones and neurotransmitters like endorphins and dopamine, movement helps our minds and bodies feel better,” according to Vassilia Binensztok, founder and therapist at Juno Counseling and Wellness.
3. Healthy Diet
Your diet has an impact on your nervous system too. Studies show that eating an anti-inflammatory diet rich in fruits, vegetables, whole grains, healthy fats, and fermented foods, has benefits that can help manage mental and neurodegenerative disorders. Additionally, both al-Dahhak and Binensztok recommend reducing alcohol consumption for optimal nervous system health. Simple habits like staying hydrated also go a long way.
RELATED: How to Make Your Food Healthier
4. Managing Mental Health
Chronic stress and untreated mental health issues can take a toll on nervous system health. “[Depression] can resemble true dementia, and it needs to be treated to restore brain functions and brain health,” according to al-Dahhak. Moreover, books like Bessel van der Kolk’s “The Body Keeps the Score” have raised awareness about the long-term impact of trauma on the nervous system and body. So, if you’re struggling, there’s no shame in seeking help. Engaging in therapy or talking to your medical provider about your mental health can be life-changing.
5. Somatic Techniques
You may have heard of somatic exercises. They help regulate your nervous system by sending signals of safety to the brain. “I like to do short nervous system exercises throughout the day to keep my nervous system regulated,” says Binensztok, who recommends practices like orienting or butterfly taps. Orienting involves slowly looking around you and taking in the environment. For butterfly taps, cross your arms over your chest and tap your shoulders in a rhythmic pattern, one side at a time.
6. Appreciation Practice
How often do you stop and smell the roses? Finding things you appreciate throughout the day can work wonders for your nervous system, adds Binensztok. This extends beyond listing things that you’re grateful for — it doesn’t even need to pertain to you or your life. “For example, you can appreciate how beautiful a sunset is, or you can appreciate seeing a happy family of strangers together. Appreciation is about looking for the good things in life and, over time, this practice can shift our bodies out of survival states and into states of safety,” says Binensztok.
7. Yoga and Meditation
Yoga and meditation are powerful tools for calming the nervous system. Both practices activate the parasympathetic nervous system, aka the nervous system “mode” related to resting and recharging. On the other hand, the sympathetic nervous system is your “fight or flight” response. Thanks to elements like mindfulness and breathwork, a regular yoga or meditation practice can lower stress, improve emotional resilience and foster nervous system regulation.
A well-regulated nervous system influences every aspect of your well-being, from your digestion and immune system to your focus and energy. Prioritizing the habits above can help your nervous system thrive and, in turn, improve your mental and physical health. Try different ways of incorporating them into your routine and notice the way you feel and function afterwards. With consistent practice, you can cultivate a more balanced nervous system — and life.
You Might Also Dig:
-
Health Trends
Mental Health